Prebiotics: Sweet Potatoes

Sweet potatoes are an amazing, versatile superfood. They are also an excellent source of prebiotics. Prebiotics are natural plant-based materials that make it to the intestines undigested, providing a nutrient source for gut microorganisms to grow and thrive; essentially it's just nutritious microbe food. Prebiotics are absolutely necessary to maintaining gut microbiome health. Here's Cultured Guru's list of the top three reasons why sweet potatoes are a wonderful prebiotic superfood: 

1. Vitamins: Sweet potatoes are a rich source of vitamins such as vitamin A, vitamin B-6, and vitamin C. Vitamin A helps maintain healthy skin, soft tissue and mucus membranes. Vitamin C is essential for proper immune function and the synthesis of collagen. Vitamin B-6 plays an important roles in cell function and metabolism. 

2. Dietary Fiber: Dietary fiber is extremely beneficial to gut microbiome health. Dietary fiber is the main food source for the microbes of the gut. Dietary fiber can also improve the absorption of vitamins and minerals in your diet. 

3. Minerals: Along with lots of vitamins, sweet potatoes are full of essential minerals. They are packed with potassium, magnesium, and iron. Potassium helps to regulate blood pressure and is needed for proper nerve and muscle function. Iron is an essential part of many enzymes and proteins. It is also a part of hemoglobin which distributes oxygen throughout the body. Magnesium is necessary for over 300 biochemical pathways in the body. It helps with nerve and muscle function and supports a healthy immune system. These minerals also help to support the metabolism of probiotic bacteria in the gut. 


Our favorite way to fix up some sweet potatoes is definitely this AMAZING sweet potato spiral recipe that is our go to snack! 



  • 2 large sweet potatoes
  • 1 Tablespoon of Everything but the Bagel Seasoning (from Trader Joe's)
  • a Drizzle of Avocado Oil
  • Himalayan Salt

Directions: Using a veggie spiralizer spiral the sweet potatoes. Spread the sweet potatoes on a large sheet pan lined with parchment paper, space out the potato spirals in a thin layer. Drizzle the potatoes VERY lightly with the Avocado Oil then sprinkle the Everything but the Bagel seasoning and a bit oh Himalayan salt. Toss the potato spirals to evenly distribute the seasoning and oil. Bake for 15 to 20 minutes or until they soft and somewhat crispy.